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I call this punching bag workout “7 piece – 5 piece – 3 piece”.  Three-minute rounds on the heavy bag, with a minute of agility ladder drills in between.

Round One: Play with the jab and footwork until you feel ready to throw any 7 piece punching combination, returning to the jab in between, and repeating with a different 7 piece punching combination until the round expires.

Round Two: Do the same for the second round but, instead of a 7 piece combination, it’s a 5 piece punching combination. Use the jab to reset before continuing as in round one.

Round Three. Repeat for the third round, 3 piece instead of 5 – every combination should be thrown fast (like a split-of-second fast).

As soon as the third heavy bag round is up, get right on the agility ladder for 1 minute and complete any drill you know. Personally, I use high knees for one round, shuffle for the second, and lateral movements for the third.  Aim for two sets of this (build up to it, if you need). This is an intense workout if done right. This boxing drill increases punching speed, cardio health, and energy efficiency.